Health – MiNDFOODhttps://www.mindfood.com
Smart ThinkingThu, 18 Aug 2039 00:00:00 +0000en-UShourly1https://wordpress.org/?v=5.0.4Understanding the virtues of kindnesshttps://www.mindfood.com/article/understanding-the-virtues-of-kindness/
https://www.mindfood.com/article/understanding-the-virtues-of-kindness/#respondThu, 21 Mar 2019 08:23:44 +0000https://www.mindfood.com/?post_type=article&p=936656At a time when people are suffering from the damaging affects of fear and hate, MiNDFOOD talks to experts on the virtues of kindness. World Kindness Australia Chairman Michael Lloyd-White is no angel – this big bear of a man is just as likely to break up a fight in a pub such as the one

]]>At a time when people are suffering from the damaging affects of fear and hate, MiNDFOOD talks to experts on the virtues of kindness.

World Kindness Australia Chairman Michael Lloyd-White is no angel – this big bear of a man is just as likely to break up a fight in a pub such as the one in which he is lunching, as he is to give you a hug. But he is adamant he doesn’t lose his cool in traffic.

For Lloyd-White, kindness is a simple concept that cuts deep, and where breaking up a pub fight is just as important as the hug. “Kindness is doing something you don’t really want to do that is going to benefit someone else,” he says. “Kindness turns on your radar and you start to notice things. That people have fallen between the cracks. Not being mean does not mean you are being kind. It is about making a conscious decision and asking yourself ‘what is the kinder option?’”

According to the Oxford dictionary, kindness is “the quality of being friendly, generous and considerate”. The British Journal of Social Psychology has published evidence showing that those who performed a daily act of kindness experienced a “significant” boost in happiness, compared to those who did nothing kind, while a separate study suggests that altruistic people are most attractive to the opposite sex.

It was the Japanese who decided to implement a national kindness campaign in 1963 to promote its tourism industry and combat a negative global perception still lingering from World War II.

In 1997, following the Association of Southeast Asian Nations (ASEAN) meeting in Tokyo, one of the key outcomes was to form a Coalition of The Good Willing among which Australia was one of 16 countries to sign a declaration to form a World Kindness Movement (WKM). In 2000, Singapore took over from Japan in running the WKM.

Back in Australia in the early 2000s Lloyd-White was, by his own admission, “just a dad” who disliked bullying he was witnessing in schools. He approached the New South Wales State Education Minister to speak about the concept of “Goodwill Ambassadors” and also met with then NSW Governor Marie Bashir in a bid to put the concept of kindness on the national agenda.

Singapore learned of what Lloyd-White was doing and asked him to host the next WKM General Assembly in Australia in 2010. Two years later, in London, Australia became the secretariat to the movement and established the not-for-profit organisation World Kindness Australia.

“When I started this it was about making sure my kids got to high school and were not cast in the mean girl culture,” Lloyd-White says. “We got elected on a strategic plan to change the world. The challenge today is that governments and people do things that are popular more than things that are right. The traditional messaging around kindness is about sugar, and spice and all things nice and it’s not that. Women seem to associate more with kindness where men see it as a weakness. Our culture has become toxic.”

But Lloyd-White is quick to point out that kindness is neither a feminine or masculine trait – rather, it is a human one.

These days, there are 28 nations around the world, including China, who are part of the WKM who are bound by Kindness Performance Indicators, or KPIs, and a Kindness Constitution. Under the Constitution, the primary purpose of government and non-government members is to promote a kindness campaign.

Lloyd-White says it is important that countries like China, who are better known for a less-than-admirable human rights record, are not judged on their past.

“China is not about reflecting back on the past but what we can do about the future. We’ve all made mistakes, whether it is turning back the boats or persecution based on religion,” he says.

“The constitution is primarily about connecting and sharing. Whatever decision we make it is all about choosing the kinder option. It is about bringing some positive change.

“We live in this culture of terror where we think we need to fight fire with fire. We need to fight fire with water. The only thing that inspires people more than fear is courage.

“A real act of kindness takes courage. I can’t think of courage not tempered with kindness. That’s why it inspires us, someone walked over and intervened.”

One of the most inspiring actions to come out of the WKM is the introduction of World Kindness cards, which are linked to Google maps. The concept is based around “paying it forward”: the holder of the card records their story and then hands it on to a random stranger, who in turn records their story online. There are currently thousands of cards circulating around the world with thousands of stories about kindness linked to them.

The Charity

Leigh Rosanoski is Founder and CEO of New Zealand’s Kind Hearts, whose motto is “be kind and make someone’s day”. Originally formed from a one-off post on Facebook, it became a registered charitable trust, with a global vision to help develop “a kinder world”. Among a number of initiatives, Kind Hearts offers biodegradable and compostable pay-it-forward takeaway coffee cups for cafes.

“The more we receive stories of kindness on our Facebook page (Kind Hearts Movement) and in conversations, the more I have discovered that kindness is happening far more than I realised or would know from general media sources,” Rosanoski says.

“We need to talk about it more, honour it more, do it more. Simply do what you can, where you can, and when you can, be kind. Elevate it from unconscious acts you sometimes do, to conscious decisions and actions you most frequently do, so that being kind is your lifestyle, your chosen way of being in our world.”

Health benefits of being kind

Research by the British Journal of Social Psychology has found that those who performed a daily act of kindness experienced a “significant” boost in happiness, compared to those who did nothing kind, while a separate study suggests that altruistic people are most attractive to the opposite sex. According to randomactsofkindness.org kindness is not only “teachable” but “contagious” and contains many benefits such as producing the love hormone oxytocin; improving energy and self esteem; decreasing depression, anxiety, stress and blood pressure; and even enhancing life span. Raising Happiness: In Pursuit of Joyful Kids and Happier Parents author Christine Carter found that people aged 55 or older who volunteer for two or more organisations have a 44 per cent lower chance of dying earlier, even after every other potential contributing factor was taken out of the equation. Carter’s research went as far as to state that being kind was even more beneficial than going to church or exercising four times a week.

]]>https://www.mindfood.com/article/understanding-the-virtues-of-kindness/feed/0Happier together: 4 ways to spread smiles in the officehttps://www.mindfood.com/article/happier-together-4-ways-to-spread-smiles-in-the-office/
https://www.mindfood.com/article/happier-together-4-ways-to-spread-smiles-in-the-office/#respondWed, 20 Mar 2019 02:58:53 +0000https://www.mindfood.com/?post_type=article&p=936579March 20 is International Day of Happiness; an initiative developed by the United Nations that focuses on the important role happiness plays in the lives of people around the world. This year’s theme is ‘Happier Together’ and there’s no better place to start spreading happiness than in your work environment. According to Robert Half’s The

]]>March 20 is International Day of Happiness; an initiative developed by the United Nations that focuses on the important role happiness plays in the lives of people around the world. This year’s theme is ‘Happier Together’ and there’s no better place to start spreading happiness than in your work environment.

According to Robert Half’s The Secrets of the Happiest Companies and Employees, happy employees are the most vocal and persuasive advocates for their organisations. Beyond the spread of optimism and goodwill, workplace happiness matters because it can translate into a positive image for a company (both internally and externally), bolstering corporate reputation and recruitment efforts.

Clearly, happiness offers a win-win for everyone in a work environment. So, mark the International Day of Happiness on the work calendar with four simple ways to bring more positivity to the workplace.

1. Greet co-workers with a smile

A research paper published in the Journal of Experimental Psychology noted that connecting with others, even strangers, increases personal happiness. With this in mind, a great way to set the tone for International Day of Happiness is by greeting colleagues with a cheery “hello”. Go beyond the normal circle and offer a hearty “good morning” to the front desk staff, or the executive sharing a lift ride, to extend the feel-good factor across the organisation.

2. Praise the efforts of colleagues

Positive feedback puts a spring in anyone’s step but in a time-poor working day, praise may be scrimped on, often to the detriment of employee happiness.

Taking a few minutes to offer glowing feedback doesn’t just boost happiness, it can also have a positive impact on productivity. The same US research found 40% of workers would put more energy into their work if their contribution was recognised more frequently. Here in Australia, a Gallop Poll found 76% of workers are not engaged in their job. Chances are, a simple “thank you for doing a great job” could go a long way to elevating happiness, fulfilment and enthusiasm among employees.

3. Surprise with kindness

Random acts of kindness offer a two-for-one benefit. According to the Harvard Business School, a person extending a hand of kindness feels happier, while the recipient feels an uptick in joy too. Share the goodwill on International Day of Happiness with unexpected gestures of kindness. Pick up a surprise coffee for a colleague on the way to work, help a co-worker complete a project on time, or lend a hand to fix a paper jam instead of turning a blind eye to the struggles going on in the photocopy area.

4. Make the world a better place

Giving has a way of making people feel good. Harvard University confirmed this with research showing that donating to charity has a direct link to personal happiness. This makes it worth celebrating International Day of Happiness by combining efforts into corporate social responsibility. Instead of simply passing around a bucket for a coin drop, aim to make it an inclusive, fun-filled event. Try selling cakes home-baked by the accounts team accompanied by tea or coffee prepared by the IT crew, to let everyone feel part of the action.

One of the big pluses of happiness, is that like laughter, it can be contagious. Don’t be surprised if any “happy” initiatives introduced will extend beyond the 24 hours of International Day of Happiness.

]]>https://www.mindfood.com/article/happier-together-4-ways-to-spread-smiles-in-the-office/feed/0Coping after a traumatic eventhttps://www.mindfood.com/article/coping-after-a-traumatic-event/
https://www.mindfood.com/article/coping-after-a-traumatic-event/#respondMon, 18 Mar 2019 19:05:12 +0000https://www.mindfood.com/?post_type=article&p=936479After a traumatic event it is normal to feel distressed and to experience symptoms of stress. With the help of the New Zealand Mental Health Foundation, we unpack the dos and don’t of coping after a traumatic event. After a traumatic event, for people directly involved, who have family and friends involved, who work in

]]>After a traumatic event it is normal to feel distressed and to experience symptoms of stress. With the help of the New Zealand Mental Health Foundation, we unpack the dos and don’t of coping after a traumatic event.

After a traumatic event, for people directly involved, who have family and friends involved, who work in services that are part of the response to the event, and for the wider community, it is normal to feel distressed, and to experience symptoms of stress. You may have trouble sleeping, feel tense or irritable, or find yourself having repeated thoughts of the event, or images of what you saw. You may also have physical stress symptoms such as being jumpy and easily startled, having headaches or pain from tense muscles, and feeling your heart pounding.

These kinds of feelings and symptoms are part of our normal reaction to a traumatic event, and for most people they pass over several days or weeks. You may find yourself fearing you are “going crazy” – this is also common, but remember these feelings pass with time.

The following dos and don’ts reflect what the New Zealand Mental Health Foundation says helps recovery, and what doesn’t:

Dos:

Spend time in places that feel safe and comfortable as much as possible.

Tell yourself that how you are feeling is a normal reaction and will pass – it is nothing to be afraid of.

Reach out to your usual supports – family and whānau, friends, workmates – sharing how we feel, and offering support to others, is important for recovery.

Keep to usual routines – mealtimes, bedtime, exercise, and so on.

Keep active – going to work, doing usual leisure activities, seeing friends, and so on, can distract us from any distressing feelings, and is also helpful.

HOWEVER, if over the following days and weeks, distress or stress symptoms are escalating, or you feel you are not coping, early access to help and professional support is important. Your GP is a good starting point, or for support with grief, anxiety, distress or mental wellbeing, you can call or text 1737 – free, anytime, 24 hours a day, 7 days a week – to talk it through with a trained counsellor.

Don’ts:

Talking about details of the traumatic event repeatedly has been shown to increase distress and delay recovery. Talking about feelings is helpful, but avoid repeatedly talking about what happened, of the detail of the event, what you saw, and so on.

Being constantly reminded of the event is not helpful and can increase distress. While the media, Facebook etc are full of the recent traumatic event, spending too much time reading and hearing about what happened is not helpful. Turn off Facebook, and watch the news only to the degree you normally would. If watching even normal news is distressing, turn the news off and do something relaxing or enjoyable instead!

Major life decisions are best not made at a time of distress – avoid making big decisions until you have recovered.

]]>https://www.mindfood.com/article/coping-after-a-traumatic-event/feed/0Glow-in-the-dark zebrafish overturn 100-year medical theoryhttps://www.mindfood.com/article/glow-in-the-dark-zebrafish-overturn-100-year-medical-theory/
https://www.mindfood.com/article/glow-in-the-dark-zebrafish-overturn-100-year-medical-theory/#respondFri, 15 Mar 2019 19:51:05 +0000https://www.mindfood.com/?post_type=article&p=936401Glow-in-the-dark zebrafish in a University of Auckland lab are overturning 100 years of medical thought about a vital bodily system, opening the door to future possible therapies for a painful chronic disorder, and to a better understanding of how cancer spreads. The lymphatic system is a network of tissues and organs that help rid the

]]>Glow-in-the-dark zebrafish in a University of Auckland lab are overturning 100 years of medical thought about a vital bodily system, opening the door to future possible therapies for a painful chronic disorder, and to a better understanding of how cancer spreads.

The lymphatic system is a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials. Lymphatic vessels drain fluid from our tissues and play a part in moving immune cells and fat around our bodies. They also play a role in some cancers, such as breast cancer and melanoma which ‘hijack’ lymphatic vessels to spread.

Treatment for cancer can lead to a painful and incurable condition called lymphoedema, where lymph fluid builds up in the limbs due to damaged lymphatic vessels failing to repair properly. Around one in five breast cancer survivors in New Zealand who undergo lymph node removal and/or radiotherapy will suffer from lymphoedema.

An international research team led by developmental biologist Dr Jonathan Astin, from the University of Auckland’s Faculty of Medical and Health Sciences, have now demonstrated in live animals how lymphatic vessels form. Published in EMBO Reports, their study offers the best evidence to date that lymphatic vessels sprout not solely from veins – as the medical textbooks currently say – but that a second type exists which is ‘topped up’ by other, mobile cells.

Dr Jonathan Astin

Dr Astin, from the School of Medical Sciences, says the findings will change how we look for new therapies for lymphatic-related diseases.

“If we think lymphatic vessels all come from one place, then one therapy might work for everything. But because we’ve shown they’re more complex, and can form in different ways, we may need an array of therapies to control lymphatic development when this process goes awry.”
The origins of these vessels have long eluded scientists. Dr Astin: “Despite over 100 years of investigation, we are still learning exactly how they form.”

Back in 1902, American scientist Florence Sabin was the first to produce evidence for the vein-origin theory by injecting dye into pig embryos.

But it’s the popular aquarium pet, zebrafish, that are the star of the new study. The fish were genetically modified so that the lymphatic and blood vessels express fluorescent proteins – red (from coral) for lymphatic, green (from jellyfish) for blood. This allowed the researchers to make high resolution, live imaging of developing lymphatics in the zebrafish larvae.

First author of the paper, Dr Tiffany Eng, carried out the study as part of her doctorate at the University of Auckland, and is now a postdoctoral researcher at Harvard Medical School.

“In essence, we created movies that captured in real-time the extraordinary process of vessels growing throughout the tissue spaces of a living embryo,” she explains.

“Intriguingly, we saw the developing lymphatic vessels fuse with highly active, migratory cells called angioblasts in tissue areas lacking veins. The main purpose of angioblasts is to form the first blood vessels in the body, but they have never before been observed to form lymphatic vessels. Our findings show for the first time that lymphatic vessels can form efficiently in areas of our bodies distant from veins – something that has puzzled scientists in the past.”

In fact, seven years ago the same research team published an atlas of all lymphatic vessels in the zebrafish embryo, and were perplexed to find a vessel in the head that they could not trace back to a vein.

Next, the team want to investigate whether the different types of lymphatic vessels have unique responses to anti-lymphatic drugs, and whether one type is more likely to be involved in tumour lymphatic growth or repair.

]]>https://www.mindfood.com/article/glow-in-the-dark-zebrafish-overturn-100-year-medical-theory/feed/0Are you getting enough sleep?https://www.mindfood.com/article/are-you-getting-enough-sleep/
https://www.mindfood.com/article/are-you-getting-enough-sleep/#respondThu, 14 Mar 2019 21:21:29 +0000https://www.mindfood.com/?post_type=article&p=936360Older Australians might toss and turn at night, but they’re still more likely than younger people to bounce out of bed in the morning, new sleep data shows. Uplifting research released today on World Sleep Day has found that people aged 65 and over are happier with their shut-eye than those who are younger. “We found that

]]>Older Australians might toss and turn at night, but they’re still more likely than younger people to bounce out of bed in the morning, new sleep data shows.

Uplifting research released today on World Sleep Day has found that people aged 65 and over are happier with their shut-eye than those who are younger.

“We found that older people are not sleeping particularly well, but they have considerably less sleep-related fatigue and irritability than younger people,” says Professor Robert Adams, a sleep specialist with the Sleep Health Foundation. “It’s positive to see that despite some pretty significant disruption older people are, on the whole, less bothered by a bad night’s sleep and wake feeling refreshed.”

The new data was collected from 1011 people Australia-wide who answered a detailed questionnaire about their sleep habits, sleep problems, work life, income, mental health and personal details like age, sex and education. The sample included 175 people aged over 65.

The data release coincides with World Sleep Day, which this year is focused on ageing and healthy sleep.

“We found more than half (52 per cent) of older people wake a lot in the night, compared to 40 per cent of younger people. They’re also more likely to wake too early (40 vs 33 per cent) and have just as much difficulty falling asleep at night,” Professor Adams says. “But, and it’s a big but, how they feel about this sleep differs considerably from working-age people.

“A third wake up feeling unrefreshed, compared with 48 per cent of other people, and 61 per cent feel they get adequate sleep, compared to 47 per cent of those under 65.”

Professor Adams believes older people may have their relaxed retiree lifestyle to thank for the results. “My feeling is their daytime demands are lower in general,” he says. “They’ve got less time pressure, less general stress and more flexibility so don’t feel as fatigued.”

However, that’s just a hunch. “It’s also possible that older Australians have learnt to mask their sleep problem with caffeine, as results show 28 per cent have 4-5 caffeinated drinks a day,” Professor Adams says. “If that’s the case that’s nothing to celebrate.” He warned caffeine should not be consumed in the evenings if you want to optimise the chance of better quality sleep.

The specialist said the take home message was a positive one. “I think many people will be happy to know that increasingly tiredness and fatigue are not an inevitable consequence of getting older,” Professor Adams says. “In fact your sleep can actually improve with age.”

He warned that overall however, sleep issues reported in the study were quite significant, and any older Australians with concerns about their sleep should speak to their GP or a sleep specialist.

Dr Moira Junge, a board member of Sleep Health Foundation, Australia’s leading advocate for healthy sleep, says getting a good night’s sleep is the key to looking after your physical, cognitive and emotional health as you age.

“We know from large-scale international studies that sleeping well in young adulthood and middle age reduces the risk of obesity and hypertension, protects against age-related cognitive decline and Alzheimer’s disease, and has been associated with decreased rates of depression,” Dr Junge says. “In fact, in some studies good sleep has even been shown to be associated with fewer signs of ageing in facial skin and better tissue tone.

“Getting your forty winks can help you feel better, be better, and look better too.”

]]>https://www.mindfood.com/article/are-you-getting-enough-sleep/feed/0The Benefits of Watercresshttps://www.mindfood.com/recipe/the-benefits-of-watercress/
https://www.mindfood.com/recipe/the-benefits-of-watercress/#respondThu, 14 Mar 2019 02:55:45 +0000https://www.mindfood.com/?post_type=recipe&p=936334Watercress is much more than just a leafy garnish – take another look and you’ll see a tangy salad green or peppery soup ingredient that is rich with nutrients.

]]>It’s time we all started thinking differently about watercress. This peppery green vegetable clearly deserves a more prominent position on your plate as gram for gram it has more vitamin and mineral credentials than any other fruit or vegetable. It does come with some fine print, though, as its rich content of oxalic acid and potassium can cause bowel irritations if taken in excess.

Said to be the god Zeus’s choice of high-energy food due to its strength-building properties, watercress has been used throughout history for medicinal purposes.

The father of medicine, Hippocrates, located his hospital near a fresh source of watercress so he could use it in the treatment of his patients. It is known in folklore to do everything from expel worms, prevent baldness and even cure acne. Watercress belongs to the mustard (brassica) family, which also includes cauliflower and broccoli. Packed with vitamins A, C and all of the wonders in the B group, it also contains potassium, calcium, phosphorous and fibre.

]]>https://www.mindfood.com/recipe/the-benefits-of-watercress/feed/013 ways to an improved night’s sleephttps://www.mindfood.com/article/13-ways-to-an-improved-nights-sleep/
https://www.mindfood.com/article/13-ways-to-an-improved-nights-sleep/#respondWed, 13 Mar 2019 21:27:17 +0000https://www.mindfood.com/?post_type=article&p=936299Get an improved night’s sleep with these practical tips from a sleep specialist. Recent statistics show that an estimated 15 million Australians aged 20 years and over, have sleep disorders. Many sleep disorders are strongly connected to cardiovascular disease (CVD), with poor sleep quality potentially causing or contributing to CVD, and CVD also potentially disturbing

]]>https://www.mindfood.com/article/13-ways-to-an-improved-nights-sleep/feed/0The connected disconnect: is social media stealing our time?https://www.mindfood.com/article/the-connected-disconnect-is-social-media-steeling-our-time/
https://www.mindfood.com/article/the-connected-disconnect-is-social-media-steeling-our-time/#respondTue, 12 Mar 2019 04:29:31 +0000https://www.mindfood.com/?post_type=article&p=936222Time is precious, it’s a non-renewable resource, and there’s nothing we can do to make it last longer or slow down. Trends in how people spend their time has changed exponentially in recent times. The question is, are we being wise with our time? According to Roy Morgan, the average Australian aged over 14 now

]]>Time is precious, it’s a non-renewable resource, and there’s nothing we can do to make it last longer or slow down. Trends in how people spend their time has changed exponentially in recent times. The question is, are we being wise with our time?

According to Roy Morgan, the average Australian aged over 14 now spends almost six hours (340 minutes) on social media every week. Commuting times are also up with the University of Canberra reporting that Australians spent 4.4 hours a week, or 53 minutes a day for a five-day working week, travelling to and from work. An increase from 3.9 hours in 2002.

Recent research from the University of Warwick is the first study of its kind to show the impact of digital mobile devices on different aspects of family time. The study found that children are spending more time at home with their parents but not in shared activities such as watching television and meals. The increase is in what is called “alone-together” time, when children are at home with their parents but say they are alone.

Dr Stella Chatzitheochari of the Department of Sociology, University of Warwick said of the research “Our study is the first to measure the rapid spread of mobile devices across family life, revealing that children and parents will spend time on devices such as smartphones and tablets even while watching TV or eating together. The research shows that device use is now embedded into family life. While we did not find any significant changes in the time family members spend interacting and doing things together, it is certainly possible that mobile devices distract people’s attention during family activities, leading to feelings that the quality of family relationships is under threat”.

A 2018 survey revealed that many New Zealanders are unhappy with their partners’ smartphone usage. According to findings from a nationwide survey undertaken by New Zealand telecommunications provider 2degrees, almost 40 per cent of New Zealanders surveyed are concerned their partners are spending too much time on their smartphones.

So how do we maintain real connections with our loved ones in our always-on, always-connected culture? Taking time to switch off and focus on the present moment with our loved ones is important explains relationship expert Dr Anna Martin. “While technology has an incredible array of benefits, real-life interactions remain key to maintaining a healthy relationship.”

For those who think their smartphones are negatively impacting on their relationships, Martin advocates setting dedicated device-free time or spaces. Implementing a ‘no smartphones in bed’ rule is one of Martin’s favourite rules. “You’re really going to think twice about sending that text or answering that call if you know you have to get up and leave the room to do it,” says Martin.

]]>https://www.mindfood.com/article/the-connected-disconnect-is-social-media-steeling-our-time/feed/0A nap a day could keep high blood pressure awayhttps://www.mindfood.com/article/a-nap-a-day-could-keep-high-blood-pressure-away/
https://www.mindfood.com/article/a-nap-a-day-could-keep-high-blood-pressure-away/#respondSun, 10 Mar 2019 22:40:09 +0000https://www.mindfood.com/?post_type=article&p=936172Want a daytime pick-me-up that may also benefit your blood pressure? Take a nap, researchers suggest. A regular one hour nap can lower blood pressure by almost the same amount as taking medication with the same goal, according to a study by doctors from the Asklepieion General Hospital in Voula, Greece. “Midday sleep appears to lower blood pressure levels

]]>Want a daytime pick-me-up that may also benefit your blood pressure? Take a nap, researchers suggest.

A regular one hour nap can lower blood pressure by almost the same amount as taking medication with the same goal, according to a study by doctors from the Asklepieion General Hospital in Voula, Greece.

“Midday sleep appears to lower blood pressure levels at the same magnitude as other lifestyle changes. For example, salt and alcohol reduction can bring blood pressure levels down by 3 to 5 mm Hg,” says Dr Manolis Kallistratos, cardiologist at the Asklepieion General Hospital, adding that a low-dose antihypertensive medication usually lowers blood pressure levels by 5 to 7 mm Hg, on average.

For each hour you nap, systolic blood pressure drops an average of 3 mm Hg, the researchers found. Systolic pressure – the top number in a blood pressure reading – is the force of your blood pushing against your arteries when your heart beats. Diastolic pressure – the bottom number – is the force between heart beats.

“Based on our findings, if someone has the luxury to take a nap during the day, it may also have benefits for high blood pressure,” Dr Kallistratos is quoted as saying in reports.

These findings are important because a drop in blood pressure as small as 2 mm Hg can reduce the risk of cardiovascular events such as heart attack by up to 10 percent,” Dr Kallistratos says.

This is the first study to prospectively assess midday sleep’s affect on blood pressure levels among people whose blood pressure is reasonably controlled, according to the researchers.

“We obviously don’t want to encourage people to sleep for hours on end during the day, but on the other hand, they shouldn’t feel guilty if they can take a short nap, given the potential health benefits,” Kallistratos said.

Good thing is that napping can be easily adopted, and typically doesn’t cost anything.

]]>https://www.mindfood.com/article/a-nap-a-day-could-keep-high-blood-pressure-away/feed/0Getting fit in your 40s, 50s just as beneficial as doing it in your teenshttps://www.mindfood.com/article/getting-fit-in-your-40s-50s-just-as-beneficial-as-doing-it-in-your-teens/
https://www.mindfood.com/article/getting-fit-in-your-40s-50s-just-as-beneficial-as-doing-it-in-your-teens/#respondSat, 09 Mar 2019 20:32:20 +0000https://www.mindfood.com/?post_type=article&p=936134It’s truly never too late to begin exercising. New research suggests that increasing activity in your 40s and 50s lowers risk of early death just like staying fit from teens. Even for people who were “couch potatoes” in their youth, embarking on a regimen of regular exercise in middle-age can still greatly cut the odds for death from

New research suggests that increasing activity in your 40s and 50s lowers risk of early death just like staying fit from teens.

Even for people who were “couch potatoes” in their youth, embarking on a regimen of regular exercise in middle-age can still greatly cut the odds for death from any cause, the new study finds.

Most research hasn’t been designed to answer the question – is it too late to start exercising – since exercise studies typically record people’s physical activity levels at one point in time: in youth, middle-age or beyond. But Pedro Saint-Maurice, a postdoctoral fellow at the National Cancer Institute of the National Institutes of Health (NIH), and his colleagues wanted to find out whether exercise’s benefits changed if people remained active for most of their lives, or if, like most of us, they waxed and waned in sticking to their exercise regimen over their lifetimes.

The study, published in the journal Jama Network Open, tracked the health – and lifetime exercise patterns – of more than 315,000 Americans aged 50-71.

The investigators found that folks who’d exercised all their lives had a 36 per cent lower risk of dying during the study period, compared to people who’d never exercised.

But, perhaps surprisingly, people who’d been inactive in youth but decided to get more physical in their 40s and 50s saw almost the same decline – 35 per cent – in their odds for an early death.

“If you are not active and you get to your 40s-50s and you decide to become active, you can still enjoy a lot of those benefits,” says Dr Saint-Maurice.

Most of the people in the study who were exercising were getting at least 150 minutes of moderate-to-vigorous physical activity per week. Research shows that physical activity doesn’t have to occur in big chunks; even small amounts can add up.

“It’s a great message,” says Dr Saint-Maurice, “to know that it’s not too late if you haven’t been on the right exercise trajectory.”